The Foundry Union Station – CrossFit
Context
Training
Mobility
Runner’s Mobility
Metcon
A: (18.09.20) Run- Snatch-N-Twist (Time)
5 rounds for time: CAP 35
800 m run
10 Alternating DB Snatch
20 KB Russian Twist
RX: 50#/35# DB, 35#/26# kb
Athletic: 35#/20# DB, 18# kb, (700m run)
Health: 20#/10# DB, 10# mb, (450 m run)
Finisher
Immediately after the metcon with the class
3 rounds:
12 ghd hip extension
10 side bend per side